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| Training for 500 meter | Training for 1000 meter | ||||||
| Workout 1 | |||||||
| Warm up | Warm up | ||||||
| 300 swim choice | 400 swim choice | ||||||
| 300 Drill Swim IM order | 400 Drill Swim IM order | ||||||
| Main Set | Main Set | ||||||
| 3 x 200 swim pace on 3:45 | 4 x 200 swim pace on 3:45 | ||||||
| 3 x 50 swim with fins on 0:50 | 4 x 50 swim with fins on 0:50 | ||||||
| 3 x 50 sprint on 1:10 | 4 x 50 sprint on 1:10 | ||||||
| 2 x 200 pull on 3:45 | 3 x 200 pull on 3:45 | ||||||
| 3 x 50 swim with fins on 0:50 | 4 x 50 swim with fins on 0:50 | ||||||
| 3x 50 sprint on 1:10 | 4 x 50 sprint on 1:10 | ||||||
| 200 sprint | 200 sprint | ||||||
| 100 easy | 100 easy | ||||||
| 200 kick with fins | 200 kick with fins | ||||||
| 4 x 50 kick choice | 6 x 50 kick choice | ||||||
| warm down | warm down | ||||||
| 200 easy | 200 easy | ||||||
| Workout 2 | |||||||
| Warm Up | Warm Up | ||||||
| 300 swim choice | 400 swim choice | ||||||
| 300 Kick with fins choice | 400 Kick with fins choice | ||||||
| Main Set | Main Set | ||||||
| 3 x 100 swim pace on 2:15 | 3 x 100 swim pace on 2:15 | ||||||
| 50 easy | 50 easy | ||||||
| 3 x 100 swim pace (faster times than first) on 2:15 | 3 x 100 swim pace (faster times than first) on 2:15 | ||||||
| 50 easy | 50 easy | ||||||
| 3 x 100 swim pace (faster than second) on 2:15 | 3 x 100 swim pace (faster than second) on 2:15 | ||||||
| 300 pull | 300 pull | ||||||
| 2 x 150 swim pace on 3:00 | 4 x 150 swim pace on 3:00 | ||||||
| 2 x 75 swim pace on 1:30 | 4 x 75 swim pace on 1:30 | ||||||
| 2 x 50 swim pace on 1:00 | 4 x 50 swim pace on 1:00 | ||||||
| 4 x 25 sprint IM order on 0:50 | 8 x 25 sprint IM order on 0:50 | ||||||
| 3 x 50 kick choice on 1:10 | 6 x 50 kick choice on 1:10 | ||||||
| Warm Down | Warm Down | ||||||
| 100 easy | 100 easy | ||||||
| Workout 3 | |||||||
| Warm Up | Warm Up | ||||||
| 300 swim choice stroke | 400 swim choice stroke | ||||||
| 300 kick IM order (75 each) | 400 kick IM order | ||||||
| Main Set | Main Set | ||||||
| 3x 200 swim on 3:55 (1 pull, 2 swim) | 4 x 250 swim on 4:45 (2 pull, 2 swim) | ||||||
| 150 swim on 3:00 | 200 swim on 4:00 | ||||||
| 2 x 50 fly on 1:15 | 3 x 50 fly on 1:15 | ||||||
| 150 swim on 3:00 | 200 swim on 4:00 | ||||||
| 50 fly on 1:15 | 2 x 50 fly on 1:15 | ||||||
| 150 swim on 3:00 | 200 swim on 4:00 | ||||||
| 50 fly on 1:15 | 50 fly on 1:15 | ||||||
| repeat above with breast instead of fly | repeat above with breast instead of fly | ||||||
| 6 x 50 kick on 50 choice | 6 x 50 kick on 50 choice | ||||||
| Warm Down | Warm Down | ||||||
| 100 easy | 100 easy | ||||||
| Workout 4 | |||||||
| Warm up | Warm up | ||||||
| 300 swim choice stroke | 400 swim choice stroke | ||||||
| 300 kick (75 of each, IM order) | 400 kick IM order | ||||||
| Main Set | Main Set | ||||||
| 3 x 100 swim IM on 1:15 | 6 x 100 swim IM on 1:15 | ||||||
| 1 minute rest | 1 minute rest | ||||||
| 3 x 150 swim on 2:50 | 6 x 150 swim on 2:50 | ||||||
| 1 minute rest | 1 minute rest | ||||||
| 3 x 50 swim on 1:10 | 6 x 50 swim on 1:10 | ||||||
| 300 pull on 6:00 breathing every 3rd stroke | 500 pull on 9:30 breathing every 3rd stroke | ||||||
| 250 swim on 5:00 breathing every 5th stroke | 250 swim on 4:45 breathing every 5th stroke | ||||||
| Warm Down | Warm Down | ||||||
| 100 swim recovery breathing every 7th stroke | 100 swim recovery breathing every 7th stroke | ||||||
| 100 easy | 100 easy | ||||||
| Workout 5 | |||||||
| warm up | warm up | ||||||
| 300 swim choice | 400 swim choice | ||||||
| 300 kick IM order | 400 kick IM order | ||||||
| main set | main set | ||||||
| 1000 timed swim | 2000 timed swim | ||||||
| warm down | warm down | ||||||
| 6 x 50 alternating choice kick and pull | 6 x 50 alternating choice kick and pull | ||||||
| 100 easy | 100 easy | ||||||
| Workout 6 | |||||||
| warm up | warm up | ||||||
| 300 swim choice | 400 swim choice | ||||||
| 300 kick IM order | 400 kick IM order | ||||||
| main set | main set | ||||||
| 3 x 200 swim on 3:50 | 4 x 200 swim on 3:50 | ||||||
| 2 x 150 pull on 2:50 | 4 x 150 pull on 2:50 | ||||||
| 2 x 100 kick on 2:00 | 4 x 100 kick on 2:00 | ||||||
| 2 x 50 0n 0:50 | 4 x 50 0n 0:50 | ||||||
| 4 x 25 sprint | 8 x 25 sprint | ||||||
| warm down | warm down | ||||||
| 4 x 50 choice kick | 6 x 50 choice kick | ||||||
| 100 easy | 100 easy | ||||||
| Workout 7 | |||||||
| warm up | warm up | ||||||
| 300 swim choice | 400 swim choice | ||||||
| 300 Drill/swim IM order | 400 Drill/swim IM order | ||||||
| main set | main set | ||||||
| 400 swim on 7:40 | 400 swim on 7:40 | ||||||
| 200 pull 3:20 | 2 x 200 1st pull, 2nd kick on 3:20 | ||||||
| 2 x 100 swim with fins on 1:40 | 4 x 100 swim with fins on 1:40 | ||||||
| 4 x 50 swim 0n 0:50 | 8 x 50 swim 0n 0:50 | ||||||
| 300 swim pace | 500 swim pace | ||||||
| warm down | warm down | ||||||
| 6 x 50 choice kick | 6 x 50 choice kick | ||||||
| 100 easy | 100 easy | ||||||
| Workout 8- Drill Day | |||||||
| warm up | warm up | ||||||
| 300 swim choice | 400 swim choice | ||||||
| 300 drill swim IM order | 400 kick IM order | ||||||
| main set | main set | ||||||
| 3 x 50 sprint on 1:00 | 4 x 100 | ||||||
| 150 recovery swim on3:20 | 1st 100- 25- body positioning- 25 water catching drill- 25 doggy paddle drill-25 swim | ||||||
| 3 x 100 sprint on 2:00 | 2nd 100 – 25 Right arm back- 25 left arm back- 25 hesitation back- 25 back | ||||||
| 150 recovery swim on 3:20 | 3rd 100- 25 arms behind back head up/ feet up breast- 25 streamline head up/feet up breast- 25 breast with freestyle kick- 25 breast | ||||||
| 3 x 150 sprint on 3:00 | 4th 100- 25 right arm fly- 25 left arm fly- 25 right left both fly- 25 fly | ||||||
| 150 recovery swim on 3:20 | 2 x 5 turn practice from middle of pool to wall and back | ||||||
| 3 x 25 sprint on 0:40 | fly, back, breast, free-back, free | ||||||
| 150 recovery swim on 3:20 | warm down | ||||||
| warm down | 200 easy | ||||||
| 200 easy | |||||||
| Workout 9 | |||||||
| warm up | warm up | ||||||
| 200 swim choice | 400 swim choice | ||||||
| 400 kick, pull, fins, swim | 400 drill swim IM order | ||||||
| main set | main set | ||||||
| 1200 swim for time | 4 x 50 sprint on 1:00 | ||||||
| 6 x 25 sprint on 0:40 | 200 recovery swim on 4:20 | ||||||
| warm down | 4 x 100 sprint on 2:00 | ||||||
| 100 easy | 200 recovery swim on 4:20 | ||||||
| 4 x 150 sprint on 3:00 | |||||||
| 200 recovery swim on 4:20 | |||||||
| 4 x 25 sprint on 0:40 | |||||||
| 200 recovery swim on 4:20 | |||||||
| warm down | |||||||
| 200 easy | |||||||
| Workout 10 | |||||||
| warm up | warm up | ||||||
| 200 swim choice | 400 swim choice | ||||||
| 400 kick, pull, fins, swim | 400 kick, pull, fins, swim | ||||||
| main set | main set | ||||||
| 1200 swim for time | 2000 swim for time | ||||||
| 6 x 25 sprint on 0:40 | 6 x 25 sprint on 0:40 | ||||||
| warm down | warm down | ||||||
| 100 easy | 100 easy | ||||||
| Workout 11 | |||||||
| warm up | warm up | ||||||
| 300 swim choice | 400 swim choice | ||||||
| 300 kick, pull, fins, swim | 400 kick, pull, fins, swim | ||||||
| main set | main set | ||||||
| 1000 swim for time | 2000 swim for time | ||||||
| 4 x 25 sprint on 0:40 | 6 x 25 sprint on 0:40 | ||||||
| warm down | warm down | ||||||
| 100 easy | 100 easy | ||||||
| Workout 12 | |||||||
| warm up | warm up | ||||||
| 400 swim choice | 400 swim choice | ||||||
| main set | 200 pul IM order | ||||||
| 25 swim on 0:30 | 200 kick IM order | ||||||
| 50 swim on 1:00 | main set | ||||||
| 100 swim on 2:00 | 100 swim on 2:00 | ||||||
| 200 swim on 3:50 | 200 swim on 3:50 | ||||||
| 300 swim on 5:40 | 300 swim on 5:40 | ||||||
| 400 swim on 7:30 | 400 swim on 7:30 | ||||||
| 500 swim on 9:20 | 500 swim on 9:20 | ||||||
| 250 swim on 4:45 | 500 swim on 9:10 | ||||||
| 100 swim on 1:50 | 400 swim on 7:25 | ||||||
| 50 swim on 0:50 | 300 swim on 5:35 | ||||||
| 25 swim on 0:25 | 200 swim on 3:45 | ||||||
| Warm down | 100 swim on 1:50 | ||||||
| 100 easy | Warm down | ||||||
| 100 easy | |||||||
| Workout 13 | |||||||
| warm up | warm up | ||||||
| 200 swim choice | 400 swim choice | ||||||
| 200 kick IM order | 400 kick IM order | ||||||
| main set | main set | ||||||
| 200 swim IM | 400 swim IM | ||||||
| 200 swim | 400 swim | ||||||
| 200 swim pull | 400 swim pull | ||||||
| 200 swim with fins | 400 swim with fins | ||||||
| 200 swim | 400 swim | ||||||
| 200 swim IM | 400 swim IM | ||||||
| Warm down | Warm down | ||||||
| 100 easy | 100 easy | ||||||
| Workout 14 | |||||||
| Warm up | Warm up | ||||||
| 300 swim choice | 400 swim choice | ||||||
| 300 drill swim IM order | 400 drill swim IM order | ||||||
| Main set | Main set | ||||||
| 3 x 100 sprint on 2:10 | 4 x 100 sprint on 2:10 | ||||||
| 100 recovery | 100 recovery | ||||||
| 2 x 100 sprint on 2:10 | 3 x 100 sprint on 2:10 | ||||||
| 100 recovery | 100 recovery | ||||||
| 100 sprint on 2:10 | 2 x 100 sprint on 2:10 | ||||||
| 1oo recovery | 1oo recovery | ||||||
| 3 x 50 sprint on 1:05 | 100 sprint on 2:10 | ||||||
| 100 recovery | 4 x 50 sprint on 1:05 | ||||||
| 2x 50 sprint on 1:05 | 100 recovery | ||||||
| 100 recovery | 3 x 50 sprint on 1:05 | ||||||
| 50 sprint on 1:05 | 100 recovery | ||||||
| 100 recovery | 2 x 50 sprint on 1:05 | ||||||
| 100 recovery | 100 recovery | ||||||
| 6 x 25 sprint on 0:40 | 50 Srpint on 1:05 | ||||||
| warm down | 100 recovery | ||||||
| 100 easy | 8 x 25 sprint on 0:40 | ||||||
| warm down | |||||||
| 100 easy | |||||||
| Workout 15 | |||||||
| Warm up | Warm up | ||||||
| 300 swim choice | 400 swim choice | ||||||
| Main set | Main set | ||||||
| 4 x 50 sprint on 1:10 | 4 x 50 sprint on 1:10 | ||||||
| 500 swim pace on 10:00 | 1000 swim pace on 19:00 | ||||||
| 2 x 250 swim decending on 5:00 | 2 x 500 swim decending on 9:30 | ||||||
| 5 x 100 swim pace on 2:10 | 4 x 250 swim pace on 5:00 | ||||||
| 6 x 50 on 1:10 | 4 x 50 sprint on 1:10 | ||||||
| 8 x 25 on 0:40 | 8 x 25 on 0:40 | ||||||
| warm down | warm down | ||||||
| 100 easy | 100 easy | ||||||
| Workout 16 | |||||||
| Warm up | Warm up | ||||||
| 300 swim choice | 400 swim choice | ||||||
| 300 drill swim (50 free, 50 stroke IM order) | 400 drill swim (50 free, 50 stroke IM order) | ||||||
| main set | main set | ||||||
| 600 swim on 14:45 | 800 swim on 15:20 | ||||||
| 2 x 300 swim on 6:50 | 2 x 400 swim on 7:30 | ||||||
| 4 x 150 swim on 2:45 | 4 x 200 swim on 3:45 | ||||||
| 6 x 100 swim on 1:50 | 8 x 100 swim on 1:50 | ||||||
| warm down | warm down | ||||||
| 200 easy | 200 easy | ||||||
| Workout 17 | |||||||
| Warm up | Warm up | ||||||
| 300 swim choice | 400 swim choice | ||||||
| 300 drill swim (50 free, 50 stroke IM order) | 400 drill swim (50 free, 50 stroke IM order) | ||||||
| main set | main set | ||||||
| 50 fly, back 0:10 rest | 2 x 50 fly, back 0:10 rest | ||||||
| 50 back, breast 0:10 rest | 50 back, breast 0:10 rest | ||||||
| 50 breast, free 0:10 rest | 50 breast, free 0:10 rest | ||||||
| 3 x 200 swim every 4th 25 stroke (IM order) on 4:15 | 6 x 200 swim every 4th 25 stroke (IM order) on 4:15 | ||||||
| 3 x 150 swim on 2:50 | 4 x 150 swim on 2:50 | ||||||
| 4 x 125 swim on 2:25 | 4 x 125 swim on 2:25 | ||||||
| 3 x 100 swim on 2:00 | 4 x 100 swim on 2:00 | ||||||
| 3 x 50 swim on 0:50 | 4 x 50 swim on 0:50 | ||||||
| 4 x 25 swim on 0:40 | 4 x 25 swim on 0:40 | ||||||
| warm down | warm down | ||||||
| 200 easy | 200 easy | ||||||
| Workout 18 | |||||||
| Warm up | Warm up | ||||||
| 300 swim choice | 400 swim choice | ||||||
| 300 drill swim (50 free, 50 stroke IM order) | 400 drill swim (50 free, 50 stroke IM order) | ||||||
| main set | main set | ||||||
| 1000 swim timed | 2000 swim timed | ||||||
| warm down | warm down | ||||||
| 100 easy | 100 easy | ||||||
| Workout 19 | |||||||
| Warm up | Warm up | ||||||
| 300 swim choice | 400 swim choice | ||||||
| 300 drill swim (50 free, 50 stroke IM order) | 400 drill swim (50 free, 50 stroke IM order) | ||||||
| main set | main set | ||||||
| 8 x 100 sprint 0:30 rest | 15 x 100 sprint 0:30 rest | ||||||
| 4 x 50 sprint 0:15 rest | 6 x 50 sprint 0:15 rest | ||||||
| 8 x 25 sprint on 0:40 | 8 x 25 sprint on 0:40 | ||||||
| warm down | warm down | ||||||
| 100 easy | 100 easy | ||||||
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